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1
Aug
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Wednesday 8-2-17

NO 430AM OPEN GYM TODAY

WOD

OPEN

1. Power Clean
(75%/3)5

2. Power Jerk
(65%/3)5

3. Push Press
(75%/5)5

4. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU

PERFORMANCE/FITNESS

Deadlift – Heavy Set of 3
Then,
For Time:
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

31
Jul
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Tuesday 8-1-17

NO 430AM OPEN GYM TODAY

WOD

OPEN-PERFORMANCE-FITNESS

“GLEN”

30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

For Time

 

30
Jul
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Monday 7-31-17

Progenex will be giving out free protein shakes tonight between 4PM-8PM.

WOD

OPEN

1. Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(95%/3)4

3. Back Squat
(75%/6)5

4. Gymnastics Conditioning
Muscle-ups:
5×50% unbroken, :50 rest

5. Conditioning (Class WOD)
4 RFT:
21 Wallballs (20/16)
18 Cal Row
15 Box Jumps (24/20″)
12 DB Snatch (50/35)

PERFORMANCE/FITNESS

4 RFT:
21 Wallballs (20/16)
18 Cal Row
15 Box Jumps (24/20″)
12 DB Snatch (50/35)

Scheduling announcement:

August 1st, 2nd, 3rd, No 4:30AM Open Gym.

28
Jul
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Saturday 7-29-17

Gym Closed today and tomorrow for a CrossFit Level 1 Certification.

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 1st, 2nd, 3rd, No 4:30AM Open Gym.

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